Comparing Nutrients in 5 ounces Waffles, gluten-free, frozen, ready-to-heat VS Cookies, vanilla sandwich with creme filling, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Energy	13% 373kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	15.2% 14.8g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	68.2% 1.1g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	9.1% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	85.2% 111g	130g per day for Men 19-50 years
Sugars	3.4% 2.45g	73.3% 53g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.98% 0.71g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.61g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.83% 11.3μg	33% 132μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	158% 3.8μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.07% 1.36mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11% 0.89mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	72.7% 509mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	4.34% 147mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	47.7% 716mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	1.66% 61.5g	0.24% 8.86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Waffles, gluten-free, frozen, ready-to-heat vs Cookies, vanilla sandwich with creme filling, reduced fat:

• Waffles, gluten-free, frozen, ready-to-heat have 2.7 times more Vitamin B6, 268 times more Vitamin B12 and 4.3 times more Vitamin K than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 5 times more Vitamin B1, 6.8 times more Vitamin B2, 1.7 times more Vitamin B3, 11.6 times more Vitamin B9 and 1.4 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Waffles, gluten-free, frozen, ready-to-heat vs Cookies, vanilla sandwich with creme filling, reduced fat:

• Waffles, gluten-free, frozen, ready-to-heat have 2.6 times more Magnesium, 6 times more Phosphorus, 1.4 times more Sodium, 1.4 times more Zinc and 6.9 times more Water than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 3.6 times more Iron and 44 times more Selenium than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, vanilla sandwich with creme filling, reduced fat have similar amounts of Calcium, Copper and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Waffles, gluten-free, frozen, ready-to-heat have 29.6 times more Omega 3 and 1.5 times more Omega 6 than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 1.6 times more Energy, 4.1 times more Saturated Fat, 1.8 times more Carbohydrate, 21.7 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Cookies, vanilla sandwich with creme filling, reduced fat have similar amounts of Fat per 5 oz.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.